By Marnie Kunz
Certified trainer and run coach

A new season brings changing weather and knowing what spring running gear you need can be confusing. Even though I’ve been running and coaching for a long time, spring still catches me off guard sometimes with an unexpected snow day or an especially windy afternoon. Although the days are longer and the temperatures start to rise, spring also brings a lot of wind, rain, and some leftover cold from winter. Having adaptable gear can help you brave the elements and stay active in the spring. Whether you’re training for a big race or want to get more active to improve your health, these tips will help you dress for a busy spring of running adventures.

Spring Layering Essentials

The best way to dress for spring running is to wear moisture-wicking layers. A running jacket will go a long way towards keeping you protected from the wind and chilly temperatures. If you get too warm, you can always tie your jacket around your waist and keep running. For your jacket, choose one that suits the weather, with a waterproof running jacket on rainy days and a warmer jacket for colder temps. If it’s a little chilly or windy, a windbreaker will keep you protected.

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Base Layer

Your base layer is the layer that is closest to your skin. It should be made of sweat-wicking synthetic blends or merino wool, which is moisture-wicking and warm. Choose a lightweight, breathable base layer that is fitted so you have room for more layers if it’s cool outside. A long-sleeved or short-sleeved running shirt (depending on the temperature) is a good choice for your base layer.

Mid-Layer

Many runners won’t need a mid-layer for spring running gear as it is often warm enough to have just two layers. But if you live in a cold region or have an especially chilly day, then a mid-layer will help you stay warm. A lightweight fleece or additional long-sleeve running shirt makes a good mid-layer. Once again, opt for moisture-wicking materials so you don’t get bogged down in wet, sweaty clothes.

Outer Layer

An outer layer offers protection from wind, rain, and cold. Having a few running jacket options will allow you to pick the one that best suits the weather conditions. A waterproof running jacket is perfect for rainy days, for instance, and a lightweight running jacket is good for more mild days. For colder weather, your winter running jacket is probably your best bet. Make sure your outer layer is breathable and sweat-wicking to keep you comfortable on the run.

Running Pants

What you wear on the bottom depends on your preferences and the weather. For warmer spring days, capri running tights or even running shorts may be most comfortable. For cooler weather, opt for full-length, moisture-wicking running tights or pants. Some running pants also include UV protection, which is especially helpful for running in sunny conditions.

Sports Bras

A good sports bra can make a big difference when running. Opt for a high-impact sports bra with breathable, moisture-wicking materials. Look for sports bras made with moisture-wicking fabrics like polyester, nylon blends, or merino wool. Avoid cotton, which absorbs moisture and stays wet. Mesh panels or cutouts improve breathability, making them a great choice for warm spring runs.

Running Footwear

What you put on your feet is one of the most important decisions you can make as a runner.

Running Shoes

Make sure you have well-fitting running shoes that are not too worn. Most running shoes last about 300 to 500 miles, and you’ll start to feel like your feet are hitting the pavement harder as the shoes wear down. Having lingering aches and pains is another sign your shoes may need to be changed.

Get fitted at your local running store so you find shoes that work for your foot and gait type and training conditions. If you primarily run on trails, trail running shoes will give you better traction and more grip than road running shoes for running on uneven terrain.

Socks

Moisture-wicking athletic socks will help prevent blisters when you run. Lightweight running socks are a staple for spring running gear. You can choose ankle socks, mid-length socks, or calf-length socks to suit your preferences. For cooler morning temperatures, you may want to opt for running socks with merino wool, which is a warm and moisture-wicking material that’s also great for winter running.

Spring Running Accessories

Spring is a time with many different weather conditions, ranging from rain to sun to wind. The right accessories will help you stay shielded from the elements while you train.

Headwear

A lightweight athletic hat (check out the Runstreet adidas hat!) is one of my staple spring running items. A hat is so versatile, it can keep you shielded from the sun on warm days and protected from rain on rainy days. On colder days, you may want to opt for a running beanie or running headband that fits over your ears to keep warm.

Gloves

The beginning of spring can be particularly cold, especially for those of us in northern regions, and some lightweight running gloves will help your hands stay warm. Running gloves are made from sweat-wicking synthetic materials to keep runners comfortable on the go.

Sunglasses

I run with sunglasses almost every day. Sunglasses protect your eyes from UV rays and make it easier to see when you're running on sunny days. Look for running sunglasses that fit well so they don’t bounce around when you run.

Reflective Gear

If you run at night or in the early mornings, reflective gear will give you visibility and improve your safety. You can choose from running vests with reflective gear as well as leggings and jackets with reflective strips to announce your presence to motorists and other pedestrians.

Hydration Gear

If you’re doing long runs or training in the heat or humidity, you’ll need to stay hydrated during workouts. You can use a hydration belt, hydration vest, running backpack, or carry a handheld water bottle. What you choose to carry your water and electrolytes depends on your personal preferences and training. For shorter runs, a handheld water bottle may be perfect, whereas a belt or vest offers more storage for longer workouts.

GPS Devices

If you want to track your runs, you can use a running app on your phone or invest in a GPS fitness tracker. GPS watches like Garmin or Coros will give you lots of data from your runs and can help you set and monitor your daily step count.

Spring Weather Considerations

Springtime brings a mix of weather so you’ll need to adapt and prepare for different elements. As the sun grows stronger in the spring, wearing sunscreen and clothing with UV protection is especially important for your skin health. Choose lightweight, breathable fabrics for warm weather runs.

On rainy days, shield yourself with waterproof and water-resistant (which is not as protective as waterproof) gear. A waterproof running jacket and waterproof running shoes (often trail running shoes have waterproof models) will help you stay comfortable and blister-free during rainy runs. Trail running shoes also have more traction than regular running shoes, which can help prevent slips and falls when you’re running in the rain.

Spring also brings windy days, especially in March. Wear a windbreaker jacket on windy days and make sure your accessories are secured as you don’t want your hat to blow off from a big gust of wind.

Always check the weather before you run in the spring as the temperature and conditions can change quickly. Wearing moisture-wicking layers will help you run in comfort. If you get too warm during a run, you can always remove an outer layer to stay cool.

Happy Spring Training to You!

Having the right apparel can help you train throughout the spring, despite changing weather conditions. You can refresh your running wardrobe by putting away heavy winter clothing and having a few running jacket options ready for changing temperatures. By choosing high-quality, sweat-wicking materials and dressing in layers, you’ll stay running strong all season long.

If you need a training plan to help you crush your spring race goals, visit the Runstreet Training Center and I’ll be able to help you. Happy running to you, and happy spring!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Spring Running Gear Refresh: What to Wear for Changing Weather